Inspect: /training-programs/8k-training/intermediate-8k/

Source: src/content/training-plans/intermediate-8k.md

Frontmatter

title: Intermediate
hub: 8k-training
summary: This training plan is designed for Intermediate runners readying
  themselves for an 8K race, and like all Hal's intermediate training programs,
  it is for individuals who want to improve their performances. What defines an
  Intermediate runner? You should be running five to six times a week, averaging
  15-25 miles weekly training. You probably also should have run a half dozen or
  more races at distances 5K and above, maybe even a marathon or two. With that
  as background, you now need a somewhat more sophisticated schedule so as to
  improve.
atAGlance:
  author: Hal Higdon
  lengthWeeks: 8
  lengthText: 8 Weeks
  typicalWeek: 5 Run, 2 Strength, 1 X-Train, 1 Day Off
  longestWorkout: 7 miles
whatDoIGet:
  - Stay motivated for your 8K race with daily tips from Hal in your inbox
  - Monitor your progress within TrainingPeaks’ online tools, apps, and wearable
    integrations
  - Access charts and graphs to understand training load
  - Tap into TrainingPeaks experience
trainingPeaksUrl: https://www.trainingpeaks.com/training-plans/running/trail/tp-4367/hal-higdon-8k-intermediate
improveYourTime: >-
  ## How to Improve Your 5-K Times


  IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not
  going to be content to merely finish your 5-K race. You'd like to finish it
  with grace, in style and maybe improve your time (known as setting a Personal
  Record, or PR). The above training schedule will take you to PR Territory.
  This intermediate Program is one step up from the novice program, but not
  quite as difficult as the advanced program.


  To set a PR, you need to improve your endurance and your speed. You can do
  this by (1) running more miles, (2) running faster, or (3) some combination of
  both.


  In order to achieve full benefit from this program, you probably need to have
  been running 3-4 days a week for the last year or two and averaging 15-20
  miles weekly, It helps if you have an understanding of the concepts of
  speedwork.


  Here is the type of training you need to do, if you want to improve your 5-K
  time. To motivate yourself even more, consider signing up for the interactive
  version available through TrainingPeaks.


  **Run:** When the schedule says "run," that suggests that you run at an easy
  pace. How fast is easy? You need to define your own comfort level. Don't worry
  about how fast you run; just cover the distance suggested--or approximately
  the distance. Ideally, you should be able to run at a pace that allows you to
  converse with a training partner without getting too much out of breath.


  **Fast:** For several of the Saturday runs, I suggest that you run "fast." How
  fast is "fast?" Again, that depends on your comfort level. Go somewhat faster
  than you would on a "run" day. If you are doing this workout right, you
  probably do not want to converse with your training partner, assuming you have
  one. It's okay now to get out of breath.


  **Long Runs:** Once a week, go for a long run. Run 5 to 7 miles at a
  comfortable pace, not worrying about speed or distance. You should be able to
  carry on a conversation while you run; if not, you're going too fast. Don't be
  afraid to stop to walk, or stop to drink. This should be an enjoyable workout,
  not one during which you punish yourself.


  **Interval Training:** To improve speed, you sometimes need to train at a pace
  faster than your race pace for the 5-K, about the pace you would run in a 1500
  meter or mile race. Run 400 meters hard, then recover by jogging and/or
  walking 400 meters. Before starting this workout, warm-up by jogging a mile or
  two, stretching, and doing a few sprints of 100 meters. Cool down afterwards
  with a short jog.


  **Tempo Runs:** This is a continuous run with an easy beginning, a buildup in
  the middle to near 10-K race pace, then ease back and cruise to the finish. A
  typical tempo run would begin with 5-10 minutes easy running, continue with
  10-15 faster running, and finish with 5-10 minutes cooling down. You can't
  figure out your pace on a watch doing this workout; you need to listen to your
  body. Tempo runs are very useful for developing your anaerobic threshold,
  essential for fast 5-K racing.
schedule:
  miles:
    - week: 1
      days:
        - 3 mi run + strength
        - 3 mi run
        - 30 min tempo run
        - 3 mi run + strength
        - Rest
        - 60 min cross
        - 4 mi run
      total: "16"
    - week: 2
      days:
        - 3 mi run + strength
        - 3.5 mi run
        - 6 x 400 5K pce
        - 4 mi run + strength
        - Rest
        - 60 min cross
        - 5 mi run
      total: "20"
    - week: 3
      days:
        - 3 mi run + strength
        - 4 mi run
        - 35 min tempo run
        - 3 mi run + strength
        - Rest
        - 60 min cross
        - 3 mi run
      total: "17"
    - week: 4
      days:
        - 3 mi run + strength
        - 4.5 mi run
        - 7 x 400 5K pace
        - 4 mi run + strength
        - Rest
        - 60 min cross
        - 5 mi run
      total: "22"
    - week: 5
      days:
        - 3 mi run + strength
        - 5.0 mi run
        - 40 min tempo run
        - 3 mi run + strength
        - Rest
        - 60 min cross
        - 6 mi run
      total: "23"
    - week: 6
      days:
        - 3 mi run + strength
        - 5.5 mi run
        - 8 x 400 5K pace
        - 4 mi run + strength
        - Rest
        - 60 min cross
        - 4 mi run
      total: "22"
    - week: 7
      days:
        - 3 mi run + strength
        - 6 mi run
        - 45 min tempo run
        - 3 mi run + strength
        - Rest
        - 60 min cross
        - 7 mi run
      total: "25"
    - week: 8
      days:
        - 3 mi run + strength
        - 3 mi run
        - 4 x 400 5K pace
        - 1-3 mi run
        - Rest
        - Rest or 60 min cross
        - |-
          **8K
          Race**
      total: "17"
  km:
    - week: 1
      days:
        - 4.8 km run + strength
        - 4.8 km run
        - 30 min tempo run
        - 4.8 km run + strength
        - Rest
        - 60 min cross
        - 6.4 km run
    - week: 2
      days:
        - 4.8 km run + strength
        - 5.9 km run
        - 6 x 400 5K pce
        - 6.4 km run + strength
        - Rest
        - 60 min cross
        - 8.1 km run
    - week: 3
      days:
        - 4.8 km run + strength
        - 6.4 km run
        - 35 min tempo run
        - 4.8 km run + strength
        - Rest
        - 60 min cross
        - 4.8 km run
    - week: 4
      days:
        - 4.8 km run + strength
        - 7.3 km run
        - 7 x 400 5K pace
        - 6.4 km run + strength
        - Rest
        - 60 min cross
        - 8.1 km run
    - week: 5
      days:
        - 4.8 km run + strength
        - 8.1km run
        - 40 min tempo run
        - 4.8 km run + strength
        - Rest
        - 60 min cross
        - 9.7 km run
    - week: 6
      days:
        - 4.8 km run + strength
        - 8.9 km run
        - 8 x 400 5K pace
        - 6.4 km run + strength
        - Rest
        - 60 min cross
        - 6.4 km run
    - week: 7
      days:
        - 4.8 km run + strength
        - 9.7 km run
        - 45 min tempo run
        - 4.8 km run + strength
        - Rest
        - 60 min cross
        - 11.3 km run
    - week: 8
      days:
        - 4.8 km run + strength
        - 4.8 km run
        - 4 x 400 5K pace
        - 1.6-4.8 km run
        - Rest
        - Rest or 60 min cross
        - |-
          **8K
          Race**
image:
  src: /_astro/105-runner.CGzV-bIt.png
  width: 835
  height: 495
  format: png
status: published
level: intermediate
distance: 8k
legacy:
  wpId: 136
  wpUrl: /training-programs/8k-training/intermediate-8k/
  oldSlugs:
    - 8-k-training-guide-intermediate-program
seo:
  description: This training plan is designed for Intermediate runners readying
    themselves for an 8K race, and like all Hal's intermediate training
    programs, it is for individuals who want to improve their performances. What
    defines an Intermediate runner? You should be running five to six times a
    week, averaging 15-25 miles weekly training. You probably also should have
    run a half dozen or more races at distances 5K and above, maybe even a
    marathon or two. With that as background, you now need a somewhat more
    sophisticated schedule so as to improve.
todos:
  - "seo.title: no _yoast_wpseo_title in export"
  - "seo.description: falling back to summary"

Body

The following schedule is for Intermediate runners: individuals who want to improve their performances at the increasingly popular 8K distance. What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a half dozen or more races at distances between the 5K and the Half-Marathon. With that as background, you now need a somewhat more sophisticated schedule so as to improve. If that doesn't sound like you, you might be more comfortable using one of my programs designed for novice or advanced runners. All my interactive training programs where I send you daily emails are available through TrainingPeaks.

**Runs**: The runs of 3-6 miles on Mondays, Tuesdays and Thursdays are designed to be done at a comfortable pace. If you can't carry on a conversation with your training partner, you're running too fast. For those who use heart monitors to measure their level of exertion, you would be running between 65 to 75 percent of maximum. In other words, run easy. If you want to run with others, be cautious that they don't push you to run faster than planned.

**Rest**: Rest is an important part of your training. Friday is always a day of rest in the Intermediate program. Be realistic about your fatigue level, and don't feel guilty if you decide to take an additional day off. (Best bet is Monday.) Specifically consider scheduling at least one extra rest day during the stepback weeks.

**Tempo Runs**: A tempo run is a continuous run with a buildup in the middle to near race pace. (Notice I said "near" race pace. You don't want to go faster than your 8K race pace.) In this program, tempo runs are scheduled for every other Wednesday, alternating with interval training on the track. A tempo run of 30-40 minutes would begin with 10-15 minutes easy running, then acceerating to 10-20 minutes near the middle, then a 5-10 minute slowdown toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout and only for a few minutes. You can do tempo runs almost anywhere: on the road, on trails or even on a track.

**Speedwork**: If you want to race at a fast pace, you need to train at a fast pace. Interval training where you alternate fast running with jogging or walking is a very effective form of speedwork. The training schedule includes interval training featuring 400-meter reps (repeats) every other week, alternating with the tempo runs discussed above. Run the 400s at about the pace you would run in a 5K race. Walk or jog between each repeat. Although the best venue for speedwork of this sort is on a 400-meter track, these workouts can be done on the road or on trails, either by using measured courses or by running hard approximately the length of time you would run a 400 on the track. For instance, if you normally run 400 reps in 90 seconds, do fast reps for that length of time and don't worry about distance. For more information on speed training, see my book, Run Fast.

**Warm-up**: Warming up is important, not only before the race itself, but before your speed workouts above and pace workouts below. Most novice runners do not warm up, except in the race itself. This is okay, because they're more interested in finishing rather than finishing fast. As an Intermediate runner, you have a slightly different goal, otherwise you wouldn't be using this program, so warm up before you run fast. My usual warm-up is to jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (100 meters at near race pace). And I usually cool down afterwards by doing half of the warm-up.

**Stretch & Strengthen**: Also important as part of the warm-up is stretching. Don't overlook it--particularly on days when you plan to run fast. Strength training is important too: push-ups, pull-ups, use of free weights or working out with various machines at a Health Club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. Mondays and Thursdays would be good days to combine stretching and strengthening with your easy run, however, you can schedule Stretch & Strength workouts on any day that is convenient for your business and personal schedule.

**Cross-Training**: On the schedule, this is identified simply as "cross." What form of cross-training works best for runners preparing for an 8K? It could be swimming, or cycling, walking, other forms of aerobic training or some combination that could include strength training. And feel free to throw in some jogging as well if you're feeling good. What cross-training you select depends on your personal preference. But don't make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.

**Stepback**: Please notice that the mileage is slightly reduced during Weeks 3 and 6. These are "stepback" weeks in which you relax your training--again slightly--to gather yourself for the next push upward in difficulty. I use stepback weeks in my marathon training programs and find that they provide not only a physical, but also a mental break.

**Long Runs**: As an experienced runner, you probably already do a long run on the weekends anyway. This schedule suggests a slight increase in distance as you get closer to race date: from 4 to 8 miles. Don't get hung up on running these workouts too fast. Run at a comfortable, conversational pace.

Improve Your Time (visible only in the inspector)

## How to Improve Your 5-K Times

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The above training schedule will take you to PR Territory. This intermediate Program is one step up from the novice program, but not quite as difficult as the advanced program.

To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both.

In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork.

Here is the type of training you need to do, if you want to improve your 5-K time. To motivate yourself even more, consider signing up for the interactive version available through TrainingPeaks.

**Run:** When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

**Fast:** For several of the Saturday runs, I suggest that you run "fast." How fast is "fast?" Again, that depends on your comfort level. Go somewhat faster than you would on a "run" day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.

**Long Runs:** Once a week, go for a long run. Run 5 to 7 miles at a comfortable pace, not worrying about speed or distance. You should be able to carry on a conversation while you run; if not, you're going too fast. Don't be afraid to stop to walk, or stop to drink. This should be an enjoyable workout, not one during which you punish yourself.

**Interval Training:** To improve speed, you sometimes need to train at a pace faster than your race pace for the 5-K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.

**Tempo Runs:** This is a continuous run with an easy beginning, a buildup in the middle to near 10-K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing your anaerobic threshold, essential for fast 5-K racing.

Schedule (raw)

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Legacy

WP id

136

Old URL

/training-programs/8k-training/intermediate-8k/

Old slugs

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Live page

https://www.halhigdon.com/training-programs/8k-training/intermediate-8k/

SEO

frontmatter seo.title

—

rendered <title>

Intermediate ⚠ differs

frontmatter seo.description

This training plan is designed for Intermediate runners readying themselves for an 8K race, and like all Hal's intermediate training programs, it is for individuals who want to improve their performances. What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a half dozen or more races at distances 5K and above, maybe even a marathon or two. With that as background, you now need a somewhat more sophisticated schedule so as to improve.

rendered meta description

This training plan is designed for Intermediate runners readying themselves for an 8K race, and like all Hal's intermediate training programs, it is for individuals who want to improve their performances. What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a half dozen or more races at distances 5K and above, maybe even a marathon or two. With that as background, you now need a somewhat more sophisticated schedule so as to improve.

Canonical URL SeoHead will emit

https://higdon-running.com/training-programs/8k-training/intermediate-8k/

Media

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